What an amazing way to start improving your whole body structure with the 30 days little Black Dress Challenge. With this workout, you can tone your physique and make yourself look fabulous in that favorite dress of yours.
This challenge works on your entire body and therefore gives you an ‘entire body’ result. The challenge has several different exercises but we will look just two exercise (Plank and Burpee) you can do for complete 30 days that will reap for you bountiful result. You just have to do it slowly and spend time on each day by day to help you build the core body muscles, and also ensuring that the same zeal you start with will be the same zeal that will catapult you to the end.
1. BENEFIT OF PLANK
Plank helps you build strength in your core, upper, and lower body so it’s a good full body workout. You do not need any equipment to perform this exercise all you need is a bit of space, and it really helps improve flexibility by stretching muscles and will improve posture if performed regularly.
MUSCLE GROUPS WORKED
The plank works almost every main muscle and here are a few: deltoids, biceps, triceps, obliques, rectus abdominis, latissimus dorsi, pectorals major, gluteus maximus, quadriceps, hamstrings, gastrocnemius.
HOW TO DO A PLANK
- Start by getting into a press up position.
- Bend your elbows and rest your weight on your forearms and not on your hands.
- Your body should form a straight line from shoulders to ankles.
- Engage your core by sucking your belly button into your spine.
- Hold this position for the prescribed time.
2. BENEFITS OF BURPEES
Burpees are a full body exercise which virtually works every muscle in the body, this means that you can burn more calories in a lot less time.
You can do burpees almost anywhere as you are only using your own body weight.
They boost strength and endurance which will help with everyday activities or enhance you further with physical training.
Burpees are a full body exercise but here are just a few of the muscles they work, deltoids, biceps, triceps, pectorals major, obliques, abdominals, quadriceps, gluteus maximus, hamstrings and gastrocnemius (calf) just to name a few.
STEP BY STEP GUIDE
- Stand with your feet hip-width apart and your arms down by your side
- Lower into a squat position with your hands flat on the floor in front of you
- Kick your legs backward into a press up position and lower your chest to the floor
- Push your chest back up to the press up position thrust both feet forward so you are back in the squat position
- Jump up and raise both hands over your head